When the temperature climbs, staying hydrated becomes one of the most important parts of playing sports safely. For youth athletes, even mild dehydration can lead to fatigue, slower reaction times, and higher chances of heat-related illness. Parents and coaches should pay close attention to how much athletes are drinking before, during, and after practice. With a few smart hydration strategies, young players can keep their energy high, perform their best, and stay safe—even when the sun is blazing!
Start Hydrating Before Practice
Hydration doesn’t start on the field—it starts hours before. Encourage athletes to drink water throughout the day leading up to practice, not just right before it starts. A good goal is to have pale-yellow urine, which shows the body is well-hydrated. Drinking a full glass of water with every meal and another one about 30 minutes before heading to practice helps the body store enough fluids to handle the heat.
Drink Early and Often During Practice
During hot weather, athletes should take regular water breaks, even if they don’t feel thirsty. Once thirst kicks in, the body is already slightly dehydrated. A good rule of thumb is to drink every 15 to 20 minutes during activity. Coaches can set up short water breaks between drills or at natural pauses in practice. Athletes can also keep a labeled water bottle nearby and take small sips instead of big gulps to stay hydrated without feeling bloated.
Choose the Right Fluids
Water should always be the main source of hydration, but for longer or more intense practices—especially those lasting over an hour—sports drinks can help replace electrolytes like sodium and potassium that are lost through sweat. Parents should look for options with moderate sugar levels rather than overly sweet drinks. Coconut water can also be a great natural choice. Avoid energy drinks and soda, as caffeine and high sugar can actually make dehydration worse.
Eat Water-Rich Foods
Hydration isn’t only about what you drink—it’s also about what you eat. Foods like watermelon, oranges, strawberries, cucumber, and celery have high water content and make great pre- or post-practice snacks. Pairing these foods with salty snacks, like pretzels or cheese, helps the body balance fluids and electrolytes more effectively. Packing these options in a cooler for practices or games keeps them refreshing and easy to grab on the go.
Cool Down and Rehydrate After Practice
Once practice ends, athletes should take time to cool off in the shade or an air-conditioned space and continue drinking fluids. A good goal is to replace every pound of body weight lost during exercise with about 16 ounces of water. Smoothies made with fruit and milk or yogurt can also help rehydrate while providing protein and carbohydrates for recovery. This post-practice hydration helps the body bounce back faster for the next game or workout.